Venues offering Yoga & Meditation

Yoga and meditation are practices that combine breathing exercises, body postures and directing attention. At spa and wellness venues they are offered as group classes or one-to-one sessions; at some venues they are part of residential retreat programmes. Yoga works mainly with the body and breath, meditation with attention and breath.

How does a yoga class work?

A yoga class at a spa or wellness venue takes place on a mat, in a studio or outdoors. The class usually begins with a few minutes of breathing exercises and a warm-up, continues with standing, seated and floor postures, and ends with a relaxation section done lying on your back. The instructor talks you through the postures and demonstrates them when needed; props such as blocks, straps and cushions make the postures easier to suit your level. Group classes last 45-90 minutes.

Common styles of yoga

Yoga classes differ markedly from one another in pace and focus:

• Hatha: A slow-paced style in which postures are held for a long time; suitable for beginners.
• Vinyasa: Involves flowing transitions synchronised with the breath and is more dynamic.
• Yin: A calm style in which postures are held for several minutes, targeting the connective tissue.
• Restorative: Focuses on complete relaxation with the help of props.
• Prenatal yoga: Consists of posture and breathing work adapted to pregnancy; it requires an instructor trained in this area.

Meditation sessions

Meditation sessions are done sitting on a cushion or a chair, and sometimes lying down; the instructor directs your attention to the breath, bodily sensations or an image. Breath-focused meditation, the body scan and guided meditation are the most common forms. Sessions last 15-45 minutes. For beginners, guided sessions are more accessible than silent sitting.

Preparation, frequency and realistic expectations

You do not need to be flexible to do yoga; flexibility is a result of yoga, not a prerequisite. Instructors adapt the postures to your level. Comfortable clothing is enough; most venues provide mats and props. It is advisable not to eat a heavy meal 1-2 hours before a session. In yoga and meditation, what determines the effect is the continuity of practice rather than the length of a single session; several short sessions a week are easier to keep up than long, infrequent ones. Regular practice may help support flexibility, balance and body awareness, and may help you relax. However, yoga and meditation do not replace medical and psychological support for conditions such as anxiety, sleep problems or chronic pain.

Who should take care

Yoga and meditation can be adapted for most people, but in some cases you should first let the instructor and your doctor know:

• A herniated disc, a herniated disc in the neck, osteoporosis, a joint replacement or recent surgery
• High blood pressure and glaucoma (some inverted postures are inadvisable)
• Pregnancy: work only with instructors trained in prenatal yoga

If you feel dizzy, short of breath or a sharp pain, come out of the posture; yoga is not a practice of pushing past your pain threshold. If you are being treated for a serious psychological condition, it is advisable to consult your doctor before starting intensive or long meditation programmes.

How it differs from Pilates and fitness training

At spa venues, yoga and meditation often appear in the same programme as Pilates and fitness; the main differences between them are as follows:

Where it is offered, and what to ask before booking

The venues on the site offering yoga and meditation fall into two groups: fitness and wellness clubs in Istanbul and Bodrum, and resort and thermal hotels on the Muğla and Aydın coast. At clubs, classes are usually taken through a membership or a class pack; at resorts they are mostly part of the activity programme for staying guests. The price of yoga and meditation varies according to whether it is a group class or a one-to-one session, whether you choose a single class, a pack or a membership, and whether the programme is a residential retreat. Before the class it is useful to ask:

• What style is the class, and what level is it suitable for?
• Can the instructor make adaptations for pregnancy, injury or chronic pain?
• Are mats and props provided, and is the class held outdoors or indoors?
• Are classes also open to non-residents, and can you take a single class?